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Mac McClung Jump Program Week 3

Phase 2 of the training program focuses on enhancing athleticism over two weeks, emphasizing explosiveness and injury prevention. Athletes should monitor their recovery and adjust their training volume if they experience soreness or declining performance. The phase introduces a high volume of plyometrics while allowing for gradual adaptation to new training intensities.

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Julian Irala
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49 views

Mac McClung Jump Program Week 3

Phase 2 of the training program focuses on enhancing athleticism over two weeks, emphasizing explosiveness and injury prevention. Athletes should monitor their recovery and adjust their training volume if they experience soreness or declining performance. The phase introduces a high volume of plyometrics while allowing for gradual adaptation to new training intensities.

Uploaded by

Julian Irala
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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We’re in Phase 2 - Week 1.

Phase 2- Freak Athlete Foundations

Phase 2 is a 2 week phase designed to level up your athleticism! We are still laying the
foundation for the later phases, but most athletes will start noticing some explosiveness gains in
this phase. Most importantly, we need you to be pain free and moving/feeling good in order to
handle the intensity in phases 3, 4 and 5!

Reminder, if you constantly feel sore and tired, you’re not fully recovering before your next lower
body workout or if your vertical jump is declining it means that you may be slightly overtraining.
In that case you have 2 options— 1) Cut the sets and/or reps in half and perform less overall
volume per workout OR 2) Move to 2 days per week of lower body training spaced 72 hours
apart (Monday, Thursday) and skip the Saturday workout. Some athletes will get better gains
using 2 days per week of lower body training IF they are overtraining by using 3 days per week.

Phase 2 begins to ramp up the plyometrics with a high volume of low level and moderate
intensity extensive plyometrics. In later phases we will use lower volume in the extensive
plyometrics and focus primarily on intense plyometrics. This is the safest and most effective way
to build your connective tissues and get you nice and springy!

Keep in mind, any time that we start a new phase it is a shock to your body. It’s ok to start at 1
set of everything in week one of a new phase and gradually add sets until you reach the
recommended sets in the program. Slow and steady always wins in the long term! If this 2 week
phase ends up taking you 4 or 5 weeks to get through because you decided to cut back and go
slow, that is perfectly fine!

If you feel any overuse injuries like knee pain, you may want to take a few days off until the pain
goes away, then when you get back to training skip the jumping exercises and focus on the low
level isometrics from phase 1 or the slower strength training from phase 2. Then, add in the
jumping exercises slowly!

Let’s get these GAINS!

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